Yes, you can get fitter and slimmer in only 10-minutes

That’s all the time you need to transform your body from the inside out.

Photo: supplied

This extract from our new b+s glossy handbook, 10 Minutes To… Your Best Body, reveals just how easy it is to start making healthy changes today

It doesn’t sounds like much, but 10 minutes could be all you need to change your body – and your life. Scientists have studied the effectiveness of short bursts of exercise on our health and the results have been impressive. New research shows that just 10 minutes of exercise a day is enough to kickstart genuine cardiovascular benefits, while a 12-week study found that people who worked out for 10 minutes intensely three times a week lost the same amount of body fat and improved their fitness as much as those who worked out for 50 minutes three times a week.

And when it comes to healthy eating, anyone who’s strapped for time – and ideas – will appreciate meals that are both quick to cook and nutritionally balanced.

With that in mind, get ready to transform your health with the help of our new glossy magazine 10 Minutes To… Your Best Body, which goes on sale tomorrow ($9.99, available at selected newsagents and supermarkets).

In this sneak preview, we share a great workout plus a few delicious recipes (originally from taste.com.au). They’re all created by experts and can be done in 10 minutes or less. There’s no rigid plan or calorie counting, just an approach that’s suitable for all ages and fitness levels.

This is an edited extract from 10 Minutes To… Your Best Body ($9.99, NewsLifeMedia), available now from leading supermarkets and newsagents.

10-MINUTE WORKOUT

This body-blast circuit burns fat, tones and gets you fit fast

Get started

You’ll need a timer and a step or bench.

SETS AND REPS

Start your timer and set off on a 200-metre run. Start and finish at the same spot, so run 100 metres and back. Then do:

20 burpees

20 step-ups (each leg)

20 sit-ups

60-second plank

20 walking lunges

200m run

When you return from the second run, stop your timer then rest. Record your time so you can try to beat it next time.

1. BURPEE

WHY: The best cardio move.

HOW: Drop your torso to the floor, then rise to a push-up and step your feet to your hands (advanced, jump both feet in at once), then stand and jump up. Reverse to go into the next rep.

2. STEP-UP

WHY: Great cardio and it makes the legs burn.

HOW: Place one foot on a step. Drive the other leg up so the knee is in line with that hip, then lower that foot to touch the floor and spring it back up to go into the next rep on that leg.

3. CRUNCH

WHY: Targets the six-pack muscles.

HOW: Lie on your back with your knees bent and feet on the floor. Keeping your core engaged throughout, breathe out as you sit up and touch your knees with both hands, then inhale as you slowly lower your back to the floor again, with control.

4 . PLANK

WHY: Works your core and improves your posture.

HOW: Assume a plank position, making sure your hips don’t sag, your butt doesn’t stick up, and your elbows are under your shoulders to take the weight of your upper body. Try to do this on your toes, but if it causes any back pain, do it on your knees. Aim to hold it for the full 60 seconds but pause to rest if needed.

10-MINUTE RECIPES

Take a healthy leaf out of our new handbook, 10 Minutes To… Your Best Body, with these delicious dishes, created by the experts at taste.com.au

Instant paella

Serves 4

Paella in less than 10 minutes? Yes, please! This speedy recipe is perfect for busy weeknights.

Ingredients

2 tbs olive oil

600g firm white fish fillets (such as ling), cut into 3cm pieces

Sea salt and black pepper

½ chorizo, halved lengthways, thinly sliced

1 red capsicum, thinly sliced

2 anchovy fillets, chopped

1 cup fresh podded (or frozen) peas

1½ cups instant couscous

Chopped flat-leaf parsley, to serve

Lemon wedges, to serve

Method

Heat the oil in a deep frypan with a lid over medium heat. Season the fish and cook, turning, for 2-3 minutes, then add the chorizo and cook, turning, for a further 2 minutes or until fragrant.

Add the capsicum, anchovies and peas, season with pepper and cook for a further 1-2 minutes. Add the couscous and cover with 1½ cups boiled water. Remove from the heat, cover with the lid and stand for 2 minutes or until the water is fully absorbed.